Leafy Love

Hey hey, healthy veggie, it’s May! 🌿 The birds are chirping, everything’s turning green, and yep—you guessed it—we’re riding that seasonal wave straight into this week’s meal plan.

We’re going all in on the greens, and asparagus is officially in the spotlight (because May = asparagus season = happy taste buds). 🥳💚

And speaking of green—have you ever tried Green Waffles with Cream Cheese? They’re fun, fast, and totally customizable.

Swap in any cheese you’ve got hanging out in the fridge, and boom: breakfast magic. Bonus? The kids will have no clue they’re munching on greens. Ninja-level parenting move. 🧇🕶️

Next up: the Speedy White Bean Salad. Hauke whipped this one up in our Berlin studio, and it’s been on repeat ever since. Orange + mustard = unexpected flavor party.

It’s light, zesty, and ready in 10 minutes flat—ideal for lunchboxes, picnics, or those days when you “forgot” to meal prep (we’ve all been there).

Also making an appearance: the Roasted Asparagus and Tomatoes—it’s vibrant, juicy, and practically screams spring on a plate.

And for those cooler days, the Pea Mint Soup is here to keep things fresh and cozy at the same time. Total spring vibes, no matter the weather. 🌦️💚

So grab your fork and let’s celebrate May the tasty way!

Bon appétit!😋

On to this week’s stats:

If you’re not sure how many calories you should be eating please have a quick read through this page on calories.

Don’t hesitate to give me a shout if you have any questions!

Dave 🙂

PS. don’t forget – further down on this page is a list of which recipes can be made ahead, which can be frozen and some vegan alternatives if you fancy them.

We’re always looking to improve! If there’s something specific you’d like included in our plans or if you have any requests, we’re here to listen and make it happen.

Any questions or feedback?

Please share your opinion with us in the Facebook group (PW: protein power) or via email.

We hope you enjoy the recipes and as always we love seeing images of your creations in the Facebook group or @hurrythefoodup on Instagram so tag us there too if you like!

Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. Buddha Bowls or Burrito Bowls are a great way to use up leftovers. We still recommend keeping the calories to about 1300kcal if weight loss is a priority.

Recipe Tips:

• The White Bean Salad is absolutely ideal to pack and go for work/day out!
• Broccoli Stir Fry with Brown Rice: feel free to use frozen broccoli, works nicely as well.
• Baked High Protein French Toast: different flavours of protein powder can be used to give the toasts a special twist.
• Vegan Vegetable Lo Mein: add a splash of water or two to the pan to make sure the dish won’t dry out.
• Roasted Asparagus and Tomato with Halloumi: don’t forget to cut the bottom inch or so off the asparagus. You can also swap the halloumi for a different cheese if needed – feta, salad cheese or anything else you’d rather have.
• Almost any fruits works in the Overnight Oats, and the more tropical, the better!
• Pea and Mint Soup: frozen peas are totally fine (and very easy)!
• If you include snacks in the meal plan, make sure you select 4 servings of Japanese Silken Tofu Dessert with Mango Coulis for less food waste.

Meal Prep (Quick Tutorial): These recipes can be made ahead.

Generally, we advise to keep them in airtight containers and/or in the fridge. Some of them need to be reheated.

• White Bean Salad
• Baked High Protein French Toast
• Easy Baked High Protein French Toast
• Vegan Vegetable Lo Mein
• High-Protein Overnight Oats
• High-Protein Overnight Oats (it’ll be even more flavorful that way)
• Pea and Mint Soup (it can be reheated)
• Japanese Silken Tofu Dessert with Mango Coulis

Freezable:

• Broccoli Stir Fry with Brown Rice (always reheat rice extra thoroughly)
• Baked High Protein French Toast
• Easy Baked High Protein French Toast
• Vegan Vegetable Lo Mein
• Pea and Mint Soup

Vegan Alternatives (More Here)

• Breakfast: Mega quick Speedy Vegan Burrito
• Lunch: Low in calories Vegetarian Baked Beans
• Dinner: Perfect healthy choice Quick and Damn Tasty Dahl

You can use the ‘recipe vault’ to instantly find great replacement or additional meals, too!

And don’t forget – if you have lots of leftover ingredients in the fridge we highly recommend turning them into Buddha Bowls or Burrito Bowls! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!

New: 1-on-1 Nutrition Coaching

We decided to open this personal coaching with James for a few clients each month. This offer is for you when you’re:

• looking for accountability.
• struggling to lose weight despite your best efforts.
• looking for personal advice on making the vegetarian diet work for you.

Book Now

(James can only accept a limited number of clients)